5x8 BB DL w. 95/135/175/205/185
alt 4x10 DB Bench w. 40/45/50/55

3x[2x10ea] Leg raises w yellow band
alt 3x8 tricep pull down w. 50/55/60
alt 3x10ea bicep curls w. 25/30/30

stretched

Nothing to strenuous. I'm working into getting to Running/Tri shape, so lifting will definitely be for maintenance and vanity only. Explaining the minor legs and mostly arms.

I've had huge knots in my back and shoulders for a minute now, and though the stretching and PT has helped, I really wish I just had a personal masseuse to get at these things. Strong hands. Good understanding on muscular-skeletal system. Smells nice would be a nice bonus

Anyway. The plan is to swim this week, long with IM focus. Then 1-2 more runs, one short one longer. have the 10miler on the 18th literally be a short run. Try for a little speed, but no hurting myself.

Then get shoes, a bike, and work on marathon/first tri. Start planning for the Iron.